Archive for November, 2015

Thursday 11/26/2015

November 27, 2015

There was no hill workout today due to Thanksgiving.  Way to coach, Al!

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 10 miles or 18 miles (18 milers do the 10 mile loop plus this 8 miler).  Breakfast at Cafe Express (3418 N Lamar) whenever you arrive.  There will be cake for November birthdays!

More News – we need 9 more volunteers for our Decker water stop on December 6th.  Fill it up!  Email Boz and let him know you’ll be there.  Coach Al is counting on you!

Run every chance you get!

Tuesday 11/24/2015

November 25, 2015

There will be no hill workout on Thursday, November 25th, due to it being Thanksgiving and all.  By all means run a turkey trot, go freestyle, or join Twenty-Six Two for a hilly run in Lost Creek.  Their run starts at 8 am at Boulder Trail Park (Whitemarsh Valley/Quaker Ridge).  There will be water on the course and gatorade on my mailbox.  Thanks, Paul!

The Workout – 3 x 1600

News – there will not be a hill workout on Thursday (see above).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 10 miles or 18 miles (18 milers do the 10 mile loop plus this 8 miler).  Breakfast at Cafe Express (3418 N Lamar) whenever you arrive.

More News – we need 9 more volunteers for our Decker water stop on December 6th.  Fill it up!  Email Boz and let him know you’ll be there.  Coach Al is counting on you!

Run every chance you get!

Thursday 11/19/2015

November 19, 2015

The Workout – 4 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.65 miles or 21.59 miles.  There will be water/gatorade at least every 4 miles as follows:

Water at the rock (mile 2 – everyone)
Gatorade @ Expo/Mt Laurel (mile 6 – everyone)
Gatorade @ Great Northern/Hunt Trail (mile 10 – marathoners)
Gatorade @ Arroyo Seco/Romeria (mile 14 – marathoners)
Gatorade @ Duval/38th (mile 18 – marathoners, mile 8 – halfers)

Breakfast at Little Mexico (2304 S 1st) whenever you get there.

Run every chance you get!

Tuesday 11/17/2015

November 19, 2015

My apologies for the lack of a Tuesday report.  This was a bad week for me NOT to send it because tonight’s tempo route was a bit unusual so sorry for anyone who ended up doing extra.

The Workout – 5 x 1000

News – there will be a 4 mile tempo run on Thursday.  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.65 miles or 21.59 miles.  There will be water/gatorade every 4 miles.  Breakfast at Little Mexico (2304 S 1st) whenever you get there.

Run every chance you get!

Thursday 11/12/2015

November 12, 2015

Huge props to Heather for organizing another superb happy hour (that may still be going strong)!  Congrats to everyone who did something worthy of celebrating!!

The Workout – 5 mile tempo

News – there will be a long run on Saturday morning departing the zero at 7:00:00 am.  On/Off the trail this week for 10 miles (the 10 mile loop) or 17 miles (the 10 mile loop plus the lollipop).  There will be one gatorade at Barton Hills/Wilke.  Jim et al will be starting at 6:25 am for 3 extra miles before meeting the group at 7:00:00 am.  Breakfast at Sazon (1816 S Lamar) whenever you get there!

Hook Boz up with some water stop volunteers!  The race is less than a month out and we REALLY need to fill those spots.

Run every chance you get!

Tuesday 11/10/2015

November 10, 2015

The happy hour is THIS Thursday, November 12th, at La Mancha (2203 Hancock) post workout.  Please RSVP to Heather like NOW!!

The Workout – big ladder (1200, 1000, 800, 600, 400, 200)

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run on Saturday morning departing the zero at 7:00:00 am.  On/Off the trail this week for 10 miles (the 10 mile loop) or 17 miles (the 10 mile loop plus the lollipop).  Breakfast TBA.

Hook Boz up with some water stop volunteers!  The race is less than a month out and we REALLY need to fill those spots.

Run every chance you get!

Thursday 11/5/2015

November 5, 2015

The 100% chance of heavy thunderstorms failed to materialize so the Thursday night tempo run went off without a hitch.  As previously reported, the time change made it quite dark at workout time.  Many fools actually showed up with reflective gear and blinking lights.  Way to coach in absentia, Al!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 15 miles or 9 miles (9 milers turn around at Duval/43rd).  There will be gatorade out there every 3 miles.  You WILL NOT be able to park at the zero due to Fun Fun Fun Fest.  Use One Texas or an alternate of your liking.  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.

More News – don’t forget the happy hour, November 12th, at La Mancha post workout.  Please RSVP to Heather.

Our Decker water stop also needs volunteers for the race on December 6th, please RSVP to Boz.

Run every chance you get!

Tuesday 11/3/2015

November 3, 2015

November snuck right up on us…but not on Dr. Jonathan from Performance Wellness.  He had quite the crowd right about the time the drills were done.  Thank you Dr. J!

The Workout – 4 x 800

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 15 miles or 9 miles (9 milers turn around at Duval/43rd).  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.

More News – happy hour November 12th, RSVP to Heather.

Decker water stop December 6th, RSVP to Boz.

Run every chance you get!

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